SI Joint Self Correction

Dr. Ludlow teaches 2 techniques to correct your SI joint dysfunction and reduce your pain!

AJ here, with Stronglife Physiotherapy. I'm going to show you two techniques to correct your SI joint dysfunction. A lot of people are able to get rid of their SI joint pain with these techniques so I hope you find them useful as well. They work by using your body's own musculature to reset the joint. Sometime you'll hear or feel a pop, click or shift in the pelvis region. And that's OK. That what we're going for.

First, while sitting, push your legs apart and use your hands to resist the motion and hold for a few seconds. Then put one or two fists between your knees and squeeze nice and hard. Usually it's best to do two or three cycles of this.

Second, lay down with your knees bent. Put one hand on top of your knee, and the other hand behind the other knee. Now push against your hands in opposite directions and hold for a few seconds. Repeat twice, then reverse your hand position and repeat twice on the other side.

I prefer a variation of this technique in which you put your heel on the opposite knee and push down with your heel while simultaneously pushing up your knee, so that your legs are pushing against each other. Repeat a couple times on each side. This technique generates more force, which is often needed to get the desired effect.

I hope you find these techniques useful in getting rid of your SI joint pain. Please like and subscribe, and stay strong!

[navjotsaini]

Thank you so much! It’s been almost 4 years I’ve been dealing with a unknown hip pain on my left side. I was in an accident in April and I was literally not able to put weight on my legs. Something in my lower left hip kept popping in and out of place and it was the most painful pain ever! I tried everything! Over 7 doctors! Physio, chiro, osteopath, massage therapist, x-ray, pain Meds. I was frustrated and googled what the pain can be and I self diagnosed. I came across your video and I have been so so pain free these last two days it feels life changing! I can walk properly, bend, SLEEP! Thank you so much from the bottom of my heart! God bless!

[rhettmilton-barnes]

Dude... this is excellent. The lying leg variation of making the legs work against each other got me straight away... amazing. Thank you 🙏🏻

[jonkowieski]

I've had back/hip pain for close to a year now and haven't even come close to finding the pain relief I get from this technique. Doctors have misdiagnosed me multiple times and I even see a chiropractor on a weekly basis for pain relief. Nothing has come close to this. Thank you!

[mrblaque]

Omfg, thank you so much bro! I pulled my right SI joint out yesterday shoveling, then had to work a hectic 10 hour shift at work. The foot on knee technique you did helped my SI joint and I heard a loud cavitation bilaterally. Thank you much for this knowledge 🙏🙏🙏🙏🙏🙏

[chrisg]

After going through a bunch of other videos for SI joint relief. This one helped me release both sides with a click. I genuinely couldn’t believe it. Thanks so much.

[JeremyRemele]

This video quite literally helped me fix my SI joint pain caused by Powerlifting (incorrect form). You are the freakin man dude! I feel like a new person again. Literally 30 weeks with an achy back, gone in just a few minutes. A small bit of lingering soreness but my range of motion has returned, I can tie my shoes without feeling like I have to throw up!

[courtneydunham]

My SI has been bothering me for a few days, and normally I have no problem popping it back into place but for some reason no matter what I tried I couldn’t get it this time, and this video literally just helped me do it. Thank you for the information!!

[jeninastaana]

Thank you so much for this. The first time I had SI joint pain was when I was pregnant. I was miserable in bed for almost a week. It went away by itself. A year later, it came back (today). I can't be in bed for a week because I have to work, went online and saw this. Tried it once, and to my surprise, my pain went right away. Thank you so much!!! This will be my go-to SI joint pain relief exercise from now on.

[lorna]

Thank you so much for posting this. My joint has been driving me crazy for months. I tried so many exercise, but to no avail. I’ve tried the first two, without success, the third one though worked wonders. I heard a cracking sound and just knew I’d popped it back into place. It’s still not perfect, but so much better. Thank you again

[jasonmaslow]

Thank you! I woke up with my SI joint "locked up" 5 days ago and haven't been able to stand upright. I've tried NSAIDs, muscle relaxers, chiropractor and physical therapy. I did your traction counter traction move with heel on the opposite knee technique and was immediately pain free and can stand upright. I just wanted to express my appreciation.

[SuperJiggawhat]

I'm in no way a doctor or anything of that nature but I have a tip that has helped me for years. Often when I will feel like my s.i. joints need to pop or when I have sat in a chair for to long, I do this trick I tought myself.
What I do is when sitting upright in a chair, I lock my feet together and pull in opposite directions. The lower tailbone area will pop, and when it does there is nothing else like it. I hope that helps.

[shanehawk]

Thank you immensely! I was in severe pain and found your video. After doing what you suggested I got immediate relief.

[TheFlyrodder]

Awesome and they work! Simple, easy, and give quick pain relief!

[mongreloflove]

Oh my god! Thank you SO SO much. After years of pain this has helped me the most! I am so grateful!

[bradluster]

This had help me lot thank you been so much pain in last two month this worse pain in my life thank you again.

[vylo]

I havent been able to play sports or do any excercises and then the last one helped me so much. I did it three times and it felt so good. Instant relief 😀😄. Thank you! 😃😊

[karimala]

OMG. Thanks to you video, I might actually get some sleep tonight/this morning before my early morning appointment w/ my neurosurgeon. Arthritis in my SI joint caused in a car accident almost 20 years ago & nerve blocks don’t work...sigh. Surgery time! That last stretch felt amazing. Thank you!

[georgethompson]

The first two methods didn't do anything, but the last one sure did. Thanks so much for the video!

[shanequigley]

Thanks so much. This really helped my seized SI. Clicked back into groove on third round of attempts. Much appreciated. 👍

[marianzz]

MAN!, i was dealing with a knee pain & hip impingement for months, as soon i perform this i've got an awesome relief on both!
Now i can squat and deadlift like nothing, Thank you so much good sir!